Comparing Nutrients in 7 ounces Navel Oranges VS Oil-roasted Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Navel Oranges	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	207% 35.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	25% 32.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.16% 4.47g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	185% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.22% 0.26mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	35.7% 1214mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	55.6% 6.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oil-roasted Valencia Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Oil-roasted Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Oil-roasted Valencia Peanuts:

• 7 ounces of Navel Oranges have more Vitamin C than Oil-roasted Valencia Peanuts.
• While 7 oz of Oil-roasted Valencia Peanuts contain 1.3 times more Vitamin B1, 3 times more Vitamin B2, 33.7 times more Vitamin B3, 5.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Oil-roasted Valencia Peanuts:

• 7 ounces of Navel Oranges have 40.6 times more Water than Oil-roasted Valencia Peanuts.
• While 7 oz of Oil-roasted Valencia Peanuts contain 1.3 times more Calcium, 21.5 times more Copper, 12.7 times more Iron, 14.5 times more Magnesium, 59.3 times more Manganese, 13.9 times more Phosphorus, 3.7 times more Potassium, more Selenium and 38.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-roasted Valencia Peanuts contain 12 times more Energy, 341.6 times more Fat, 464.4 times more Saturated Fat, 772.2 times more Omega 6, 1.3 times more Carbohydrate, 4 times more Fiber and 29.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3 in seven ounces.